Bye Bye Mom Bum!

Bye Bye Mom Bum!


Bye Bye Mom Bum!


Do you suffer from pancake-butt syndrome? I'm sure all of you mamas can relate because the "mom bum" is actually a thing. No joke. In fact, it all starts in pregnancy when our centre of gravity is shifted and our posture shifts along with it. A lot of moms as a result counterbalance this shift by thrusting their hips forward, clenching their butts and tucking their tailbone. Sadly, overtime this becomes their new norm. Cue the mom bum! This is why it’s really important to work on the strength of our glutes to help keep our body in optimal alignment so we don’t fall victim to the pancake butt.

This post is dedicated to all the mamas (and non-mamas too) who want to build their glutes and do so in the comfort of their own home. Plus, there are other benefits to building strong glutes besides helping to shape your rear to fill your jeans. Some of these benefits include:

  • alleviating back stress
  • improving overall athletic performance
  • increasing bone density
  • preventing knee injury

Put that Butt to Work

Let’s start with a quick summary of the three must-do moves and then get ready to put that butt to work with an easy at-home workout!

The Squat

We all know that this is the best booty-building move in the business. This should be a staple in your regimen, but master the basic squat before moving to other variations, which are key to building and shaping your mom bum!

To do a basic squat, make sure you stand tall with your feet hip distance apart. Make sure your toes, knees and hips all face forward. Second, bend your knees and extend your butt back as if sitting in a chair. Keep an eye that your knees stay behind your toes throughout the movement and push through your heels when you rise back up. That’s one rep!

Once you are a pro at this move, you’re off to a good start. To continue strengthening and growing your booty in a positive way, incorporate some variations to the basic squat. My fave 7 alternatives include:

  1. Sumo Squats
  2. Bulgarian Squat
  3. Squat Pulses
  4. Pistol Squat
  5. Squat Jumps
  6. Split Squats
  7. Squat Walks

The Lunge

Like the squat, this is an awesome move to strengthen your lower body, especially your glutes. You should also master the basic alternating lunge before moving onto some fun variations, like the walking lunge, jump lunges and curtsy lunges.

The Deadlift

This is a move that celeb trainers will swear by because it heavily involves the hams and the glutes. Doing a heavy deadlift is typically a challenge at home without a large barbell, so I always suggest investing in a kettlebell that can be tucked away safely and easily after use. Kettlebell deadlifts are just as effective, but just make sure you are always squeezing your glutes as you are lifting the kettlebell up.

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Project Build-Your-Booty Circuit

First invest in a kettlebell and get ready to say farewell to the pancake butt. Here are three different circuits you can try at home. Be sure to allow yourself a rest day in between workouts. Good luck!

Circuit 1

10 x Squat Jumps

20 x Bodyweight Squats

10 x Squat Pulses

20 x Walking Lunges

Rest 60 seconds and repeat 4 more times.


Circuit 2

10 x Squat Walks

20 x Curtsy Lunges

10 x Glute Bridge Raises

30s 90-Degree Wall-Sits


Circuit 3 (Kettlebell)

10 x Goblet Squats

20 x Deadlifts

10 x One-Legged Squats (holding KB)

20 x Alternating Step-Ups (holding KB)






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